Started off strong, then slacked.
1st: 4 mile run. Longest in awhile. Decent pace. New shoes are a big difference.
2nd: Personal Trainer Session. Then went swimming for 20 minutes. Definitely tired when I was done.
4th: This was the sorest I have been after a training session. Ended up walking with Mike & the dogs. Nice pace.
5th: 9 mile hike with the Northern Virginia Hiking Club. Went to Manassas National Battlefield with Mariette.
6th: Went to the Reston Community Center for the first time and went swimming. It was very crowded so didn't really do laps, but worked on keeping my face in the water.
7th: Ran 3 miles with Melissa. We were both slow.
8th: Personal Training Exercises.
9th: Went for a short run, I was tired and sore.
We went to NY for wedding details and I did nothing.
15th: Went for a 3 mile run with Melissa. I had a very hard time breathing. The break off really hurt.
16th: Last personal trainer session. Took my measurements again and I was pleased to see positive changes in my numbers.
17th: Did another run with Melissa. Her knee was sore & then at the end my left ankle hurt.
Something has happened to my runs. I was running better and now I am really struggling.
20th: Ran 4 miles. But it was a 12 min/mile.
21st: Added another 2 miles to my shoes.
Another several days off due to excuses and life.
28th: Went to the gym and worked out for 1/2 an hour.
29th: Finished reading Slow Burn by Stu Mittleton & decided to try his Heart Rate Zone suggestions. I feel like it was too low for me.
31st: I took the VO2 max test. See next post.
Friday, April 1, 2011
End of February
Sunday Melissa and I went for a 3 mile run together. It was good.
Monday I went to Oak Marr and did the weights and then swam.
I definitely feel better since I am going to the gym. I don't think I really notice any differences though.
Monday I went to Oak Marr and did the weights and then swam.
I definitely feel better since I am going to the gym. I don't think I really notice any differences though.
February 20 -26
Great Week!!
Sunday was my day off.
Monday: Ran 34 minutes. Ran 25, walked 1, ran 8. Did great at 10:34min/mile
Tuesday: Personal training Exercises at Oak Marr.
Wednesday: day off.
Thursday: Met with personal trainer. This continues to go really well.
Friday: Swimming. I worked on controlling my breathing.
Saturday: New vibrams. I got Bikila LS. They feel so much better. Ran 2 miles in them.
Sunday was my day off.
Monday: Ran 34 minutes. Ran 25, walked 1, ran 8. Did great at 10:34min/mile
Tuesday: Personal training Exercises at Oak Marr.
Wednesday: day off.
Thursday: Met with personal trainer. This continues to go really well.
Friday: Swimming. I worked on controlling my breathing.
Saturday: New vibrams. I got Bikila LS. They feel so much better. Ran 2 miles in them.
Monday, February 14, 2011
February 11th - 17th
Specific Week Plan
Friday 11th: Goal - Run at least 40 minutes. Status - Accomplished.
| distance | time | Pace | HR Avg. | Calories |
| 3.53 | 41:22 | 11:43 | 179 | 408 |
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Saturday 12th: Goal - Rest. Status - Accomplished.
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Sunday 13th: Goal - Run at least 40 minutes. Status - Accomplished.
| distance | time | Pace | HR Avg. | Calories |
| 3.84 | 46:00 | 11:58 | 162 | 434 |
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Monday 14th: Goal - Gym. Status -Accomplished. (See Excel Sheet for details).
Spent from 3:30pm - 4:45pm.
Rotated between: Legs, Core, & Arms.
If I want to do the polymetric squats & lunges I need to do them at the beginning of the workout.
The Supine Press and the Hands Facing Self Press are the most awkward. It definitely helped having a list of the exercises I was going to do.
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Tuesday 15th: Goal - Run at least 40 minutes. Status - Accomplished
| distance | time | Pace | HR Avg. | Calories |
| 4.12 | 48:07 | 11:41 | 175 | 477 |
February 4th - 10th
Sunday the 6th: Run with a dog! I have been watching Maizie (Ashley's black lab) and decided the weather has finally improved and I would take the opportunity to go for a run with her. I think it was more of a jog than a run, but at least I got out there. It was nice having a dog to run with.
Slacker throughout the week. I don't remember why but it was a crazy week and I did not make time for the gym or running.
Thursday the 10th: 3rd Personal Training Session. (Or according to my receipts it was only my 2nd). Co-teacher asked if I wanted to run a 10 miler with her so I talked with my trainer. She said I need to be able to consistently run at least 3 times a week for at least 40 minutes each time. Right now it is ok if I have to walk some, I just need to get out there. She also recommended that I plan out my week in advance and write it down so I know specifically what I plan to do. So I have put all of the routines on the computer so I can make a chart and use it as a check list.
The 3rd routine focuses on legs and core. It was the first workout that I really felt it working in my core during (and after) the gym. This time I got to use a 8 lbs medicine ball. I really like the medicine ball. I wish Matt could join me at the gym so we could work together with it.
Next 7 Day Plan:
Friday 11th: Run at least 40 minutes.
Saturday 12th: Rest day.
Sunday 13th: Run at least 40 minutes.
Monday 14th: Gym
Tuesday: Run at least 40 minutes.
Wednesday: Gym
Thursday: Gym w/ Personal Trainer
Slacker throughout the week. I don't remember why but it was a crazy week and I did not make time for the gym or running.
Thursday the 10th: 3rd Personal Training Session. (Or according to my receipts it was only my 2nd). Co-teacher asked if I wanted to run a 10 miler with her so I talked with my trainer. She said I need to be able to consistently run at least 3 times a week for at least 40 minutes each time. Right now it is ok if I have to walk some, I just need to get out there. She also recommended that I plan out my week in advance and write it down so I know specifically what I plan to do. So I have put all of the routines on the computer so I can make a chart and use it as a check list.
The 3rd routine focuses on legs and core. It was the first workout that I really felt it working in my core during (and after) the gym. This time I got to use a 8 lbs medicine ball. I really like the medicine ball. I wish Matt could join me at the gym so we could work together with it.
Next 7 Day Plan:
Friday 11th: Run at least 40 minutes.
Saturday 12th: Rest day.
Sunday 13th: Run at least 40 minutes.
Monday 14th: Gym
Tuesday: Run at least 40 minutes.
Wednesday: Gym
Thursday: Gym w/ Personal Trainer
January 28th - February 3rd
Continue to be sick.
I am struggling to get over being sick. I continue to cough a lot and it is all in my chest. I decided it would be better to rest and get healthy instead of pushing it and possibly making it worse.
Once again we have to reschedule the personal training session due to family problems on her end.
I am struggling to get over being sick. I continue to cough a lot and it is all in my chest. I decided it would be better to rest and get healthy instead of pushing it and possibly making it worse.
Once again we have to reschedule the personal training session due to family problems on her end.
January 21st - 27th
Friday 21st: Oakmarr Treadmill & Workout Routine.
Treadmill = 30 minute total for a distance of 2.33 miles. 3 minute warm up walk. 1 minute walk. 3 minute cool down walk.
I then spent about half an hour doing a variety of the exercises from the trainer.
Monday 24th: Oak marr
1 mile run, 1 hour work out.
Able to do more of the exercises than before. It is nice seeing progress.
Snow Days & Sickness: We once again had to reschedule our personal trainer session due to snow and being sick.
Treadmill = 30 minute total for a distance of 2.33 miles. 3 minute warm up walk. 1 minute walk. 3 minute cool down walk.
I then spent about half an hour doing a variety of the exercises from the trainer.
Monday 24th: Oak marr
1 mile run, 1 hour work out.
Able to do more of the exercises than before. It is nice seeing progress.
Snow Days & Sickness: We once again had to reschedule our personal trainer session due to snow and being sick.
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